Leena Watts
A vegetarian or vegan diet can lead to hair loss, but not because of a lack of meat. Instead, it is the vitamin and nutrient deficiencies that may occur in a vegetarian diet that cause hair loss. Hair follicles are very sensitive to dietary changes, and a variety of vitamins contribute to healthy hair growth and development, including iron, vitamin D, and zinc. If a vegetarian diet does not include these vitamins, it can put you at a higher risk of hair loss. However, it is entirely possible to be on a plant-based diet and avoid hair loss, as long as you supplement your diet with the vitamins and nutrients that may be lacking.
| Characteristics | Values |
|---|---|
| Dietary impact on hair health | Dietary changes can impact hair health, and deficiencies in certain vitamins and minerals can lead to hair loss. |
| Vegetarian diet and hair loss | A vegetarian diet may not directly cause hair loss, but it can increase the risk due to potential nutrient deficiencies. |
| Nutrient deficiencies | Vegetarian diets may lack essential nutrients like protein, iron, zinc, vitamin B12, vitamin D, selenium, and fatty acids. |
| Hair follicle sensitivity | Dietary changes can affect hair follicle cells, which are sensitive and grow and die off rapidly. |
| Treatment and prevention | Nutrient deficiencies can be addressed through supplements or dietary adjustments to prevent and treat hair loss. |
| Telogen effluvium | A type of hair loss associated with rapid weight loss, nutrient deficiencies, stress, and extreme dietary changes. |
| Iron deficiency | Meat contains heme iron, which is better absorbed than non-heme iron found in plant-based sources, increasing the risk of iron deficiency in vegetarians. |
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What You'll Learn
Nutritional deficiencies
A vegetarian or vegan diet can lead to hair loss, but not directly. The vitamin and nutrient deficiencies that may occur in a vegetarian or vegan diet are the cause of hair loss. People new to a vegetarian diet may not know how to get enough nutrients from non-meat sources.
Vegetarians and vegans are at a higher risk of iron deficiency (ID), as their requirements for dietary iron are 1.8 times higher than for meat consumers. Iron deficiencies can lead to excessive hair shedding. Meat contains heme iron, which is better absorbed by the body, at around 20% absorption, compared to non-heme iron, which has around a 7% absorption rate.
Vegetarian and vegan diets can also be low in protein, which can result in patchy or thinner hair, or more noticeable hair loss overall. Hair fibres are made up of between 80-95% protein, so a reduction in protein intake can cause hair loss.
Vitamin D is another nutrient that vegetarians and vegans may not get enough of. Studies have found a connection between low vitamin D levels and several types of hair loss, including alopecia areata, male and female pattern baldness (androgenetic alopecia), and telogen effluvium. Lacto-ovo vegetarians may get enough vitamin D from dairy and eggs, but vegans may struggle to find food sources for this nutrient, although some soy and almond milks and juices are fortified with vitamin D.
Zinc deficiencies can also cause hair shedding and broken hair. Taking zinc supplements has been shown to reverse hair loss in some cases.
Overall, it is important for vegetarians and vegans to ensure they are getting enough nutrients to avoid hair loss. This can be achieved through supplements or food sources, and in some cases, dietary sources may not be enough to correct the deficiency, so supplements may be necessary.
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Telogen effluvium
Chronic telogen effluvium often presents in women with thick and moderately long hair, as they notice shed hair more than those with finer or shorter hair. It does not cause complete baldness but may unmask a genetic tendency towards balding. It is diagnosed by its clinical features, including diffuse thinning without focal areas of alopecia and normal-thickness short hairs. A trichogram can also help confirm the diagnosis, with more than 25% of telogen hairs suggesting telogen effluvium. A scalp biopsy is rarely needed and is expected to show normal hair ratios and little to no inflammation.
To prevent hair loss, you can make adjustments to your diet to increase your nutrient levels. This can be done through supplements or food sources. It is recommended to take a blood test to check for any deficiencies and then supplement your diet with the missing nutrients.
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Iron and zinc deficiencies
While following a vegetarian or vegan diet does not directly cause hair loss, it can put you at a higher risk of hair loss if your diet does not include the vitamins and nutrients you need for healthy hair growth. One of the most likely causes of hair loss in vegetarians and vegans is a lack of nutrients essential for healthy hair, including iron and zinc.
Iron deficiency, also known as anaemia, can be a concern for vegetarians because meat contains heme iron, which is better absorbed by the body compared to non-heme iron found in plant-based foods. Studies have shown that vegetarians, especially females, have lower iron stores. However, adverse health effects from lower iron absorption have not been demonstrated in varied vegetarian diets in developed countries. In fact, moderately lower iron stores have been hypothesised to reduce the risk of chronic diseases. Nevertheless, it may be prudent to monitor the hemoglobin of vegetarian children and women of childbearing age.
Zinc deficiency is also a concern for vegetarians, as animal products provide most of the zinc in diets that include meat. Some evidence suggests low serum zinc concentrations in vegetarian adolescents. However, it is challenging to determine whether vegetarians are at risk of zinc deficiency due to limited data and assessment methods. Fortified foods may help reduce zinc deficiency, but their effectiveness is uncertain.
To prevent hair loss caused by iron and zinc deficiencies, vegetarians can make adjustments to their diet to increase nutrient levels. This can be achieved through supplements or food sources rich in these minerals, such as fortified cereals and milk, leavened whole grains, dried legumes, and vitamin C-rich drinks or fruits.
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Vitamin B deficiencies
Vegetarian and vegan diets can lead to hair loss, but not because of the exclusion of meat. Instead, vitamin and nutrient deficiencies may be the cause. One such deficiency is vitamin B.
Vitamin B is essential for healthy hair growth. A deficiency in vitamin B can lead to hair loss. Vitamin B12, in particular, is associated with hair loss. Vitamin B12 is found in foods like seaweed, sauerkraut, shiitake mushrooms, and spirulina, an edible algae. Vitamin B5 and B2 deficiencies have also been linked to hair loss.
Vegetarians and vegans are at a higher risk of vitamin B12 deficiency because meat is a major source of vitamin B12. However, it is possible to obtain sufficient vitamin B12 on a plant-based diet. For example, vegans can include more vitamin B12-rich foods in their diet, such as those listed above. Additionally, vitamin supplements can help ensure adequate vitamin B12 intake.
It is important to note that while vitamin B deficiency may contribute to hair loss, there may also be other factors at play. For example, stress, weight loss, and certain medical conditions can also trigger hair loss.
If you are experiencing hair loss, it is recommended to consult a healthcare professional. They can help determine the underlying cause and provide guidance on how to address any nutrient deficiencies that may be contributing to hair loss.
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Hair follicle sensitivity
Hair follicle cells are some of the fastest-dividing cells in the human body, making them highly susceptible to dietary changes. A well-balanced diet is crucial to maintaining healthy hair growth and preventing hair loss. A vegetarian or vegan diet can lead to nutritional deficiencies, particularly in protein, iron, zinc, and vitamins B12 and D, which are essential for hair health.
Iron deficiency, or anaemia, is a common issue for vegetarians and vegans as meat contains heme iron, which is more easily absorbed by the body than non-heme iron found in plant-based sources. Zinc deficiencies can lead to hair shedding and breakage, while vitamin D deficiencies have been linked to several types of hair loss, including alopecia areata and androgenetic alopecia.
To prevent hair loss, it is important for vegetarians and vegans to ensure adequate nutrient intake. This can be achieved through dietary adjustments, such as including plant-based protein sources like beans, nuts, seeds, lentils, and soybeans, as well as foods rich in zinc and iron. Additionally, vitamin and nutrient supplements designed for hair health can help address any deficiencies.
While a vegetarian or vegan diet does not directly cause hair loss, it can increase the risk if the necessary nutrients for healthy hair growth are not obtained from the diet or supplemented. By making conscious dietary choices and considering appropriate supplements, hair loss due to follicle sensitivity can be effectively managed.
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Frequently asked questions
A vegetarian diet does not directly cause hair loss. However, it can put you at a higher risk of hair loss if your diet does not include the vitamins and nutrients you need for healthy hair growth.
Important vitamins and nutrients for healthy hair growth include iron, vitamin D, zinc, vitamin B12, selenium, and protein.
Foods that are rich in iron include leafy greens and legumes. Vitamin D can be found in dairy, eggs, soy milk, almond milk, and certain mushrooms. Good sources of zinc include meat, and vitamin B12 can be found in seaweed, sauerkraut, shiitake mushrooms, and spirulina. Selenium is found in Brazil nuts, but it is important not to consume too many as this can lead to selenium toxicity, which can cause hair loss. Good plant-based sources of protein include beans, nuts, seeds, lentils, and soybeans.
Signs of a vitamin or nutrient deficiency include hair thinning or excessive hair shedding.
If you are experiencing hair loss, it is important to speak to a healthcare professional. They can help you determine the cause of your hair loss and advise you on any necessary dietary changes or supplements.
